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Low calorie; provides vitamins C and K
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Iceberg lettuce salad with bell pepper (150 g) has 26 calories. That works out to 17 calories per 100 g. It contains 5.4 g of carbs, 1.4 g of protein, 0.3 g of fat and 2.1 g of fiber. Its 39 mg of Vitamin C covers 43% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
26
KCAL / 150G
Carbs
5.4g
· 2% DV
Protein
1.4g
· 3% DV
Fat
0.3g
· 0% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 19% · Fat 9%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 26 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 11 mg | 0% |
| Total carbohydrate | 5.4 g | 2% |
| Fiber | 2.1 g | 8% |
| Protein | 1.4 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 26 kcal |
| 1 cup (shredded) | 45 g | 8 kcal |
| 1 cup (chopped) | 80 g | 14 kcal |
| 100 g | 100 g | 17 kcal |
| 1 serving (small) | 100 g | 17 kcal |
| 1 serving (large) | 220 g | 37 kcal |
| 1 bottle (whole) | 300 g | 51 kcal |
Calculated from 17 calories per 100 g.
To make Iceberg lettuce salad with bell pepper, chop washed, thoroughly dried lettuce and thinly slice the pepper. Toss them with a simple lemon-and-olive-oil dressing just before serving to keep the leaves crisp.
Iceberg lettuce and bell pepper are the essentials in Iceberg lettuce salad with bell pepper. Cucumber, tomato, red onion, or herbs are common additions, but they are optional and give the salad a different flavor and texture.
A lemon, olive oil, and salt dressing works well with Iceberg lettuce salad with bell pepper because it complements the vegetables without hiding their fresh flavor. Add it shortly before serving so the lettuce does not turn limp.
Any sweet bell pepper works in Iceberg lettuce salad with bell pepper. Red or yellow peppers add sweetness and color, while green bell pepper tastes more vegetal; slice it thinly so it blends evenly with the lettuce.
Keep Iceberg lettuce salad with bell pepper crunchy by drying the lettuce thoroughly after washing and leaving the dressing off until serving. If you prepare the vegetables early, refrigerate them in a covered container.
Yes, you can wash and cut the vegetables for Iceberg lettuce salad with bell pepper ahead of time. Store them covered in the refrigerator and add the dressing only when ready to eat, or the lettuce may soften.
Undressed Iceberg lettuce salad with bell pepper is best eaten within a day when stored covered in the refrigerator. Once dressed, it can become soggy quickly, so make only what you expect to serve and discard it if it shows signs of spoilage.
Iceberg lettuce salad with bell pepper pairs well with grilled chicken, fish, beans, or a hearty sandwich. Its crisp, fresh taste offers a contrast to rich or spicy main dishes.
Yes, romaine or butter lettuce can replace iceberg in Iceberg lettuce salad with bell pepper. The salad will still work, but iceberg gives it a particularly crisp, watery crunch that softer leaves do not provide.
Yes, Iceberg lettuce salad with bell pepper is a practical way to add vegetables to a meal. The vegetables provide vitamins, while adding beans, seeds, or a protein-rich topping can make the salad more filling.
Vitamins
Vitamin C
39mg · 43% DV
Vitamin K
40.5µg · 34% DV
Folate
45µg · 11% DV
B6
0.12mg · 7% DV
Minerals
Copper
0.08mg · 9% DV
Manganese
0.18mg · 8% DV
Potassium ⭐
257mg · 8% DV
Phosphorus
32mg · 5% DV
Sodium
11mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 26 calories in 1 serving (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Iceberg lettuce salad with bell pepper combines crisp, mild iceberg leaves with sliced sweet pepper. It is a simple fresh salad rather than a dish tied to one specific regional tradition, and comes together easily with a light dressing. The lettuce is cool and juicy, while the pepper adds a gentle sweetness and a little extra crunch.
Across English-speaking kitchens, it works well as a side for grilled foods, sandwiches, or a weekday lunch, and can also be served alongside a larger salad spread. Its appeal is its freshness and lightness: the vegetables are mostly water and the salad is low in calories. Add lemon juice and a modest drizzle of olive oil, or toss in beans to make it more substantial.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.